Il sedano
Alimentazione e trattamenti naturali per il benessere e lasalute - Dr.ssa Michela Barducco - Dietista - Master in Floriterapia

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Il sedano

Il sedano è un ortaggio dal sapore particolare (usato proprio per questo come base per soffritti) e dal basso apporto calorico (20 kcal/100 g); può avere effetti depurativi e, soprattutto se consumato crudo, ha un buon effetto diuretico (ideale il consumo in pinzimoni o insalate).
Contiene buone quantità di potassio (280 mg/100 g) e quanto più è verde tanto maggiore è il contenuto di vitamine e sali minerali: vit. A (207 mcg/100 g), vit. C (32 mg/100 g), calcio (31 mg/100 g), fosforo (45 mg/100 g), magnesio (16 mg/100 g). 
Il sedano ha inoltre un buon apporto di fibre (1,6 g/100 g), soprattutto insolubili (1,41 g/100 g).

Insalata di sedano e feta (per 1 porzione) - alternativa con tofu
Riunite in una ciotola 150 g c. di sedano, 40 g c. di feta spezzettata (o per un'alternativa vegana 100 g c. di tofu a dadini), 20 g c. di mandorle, 1 C di capperi dissalati e qualche fogliolina di maggiorana fresca.
Emulsionate 1 C di olio di oliva extra vergine con succo di limone, 1 pizzico di sale e 1 macinata di pepe; condite gli alimenti nella ciotola con l'emulsione preparata.

Questo è un ottimo secondo piatto leggero ma saporito, con un buon apporto di fibre, vitamine e sali minerali, soprattutto calcio. 
L'ideale è farlo precedere da una crema di verdura e accompagnarlo con 1 fetta di pane; chi ha un dispendio energetico elevato e non ha problemi di controllo del peso può anche consumarlo come antipasto prima di un primo piatto asciutto condito in modo semplice: ad esempio salsa di pomodoro o verdure con poco olio preferibilmente crudo.
L'alternativa con tofu è indicata per chi segue una dieta vegana, in caso di intolleranza al lattosio e per chiunque voglia limitare l'apporto di colesterolo e grassi saturi (ad esempio in caso di dislipidemia e in generale nella prevenzione cardiovascolare). 

28 commenti a Il sedano:

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